​CROSSFIT
5 Rounds For Time: 
500/350m Row
 
After each row, perform 2 double unders for each row pull taken to complete 500/350m

CROSSFIT BASICS
5 Rounds For Time:
350/200m Row
 
After each row, perform 2 single unders for each row pull taken to complete 350/200m

POST WORKOUT
Accumulate
2:00 L-Sit Hold
50 V-ups

CFP+ PERFORMANCE
Skill
10 Sets:
5 Unbroken Toes-to-Bar + 2 Bar Muscle-ups
Rest 1:00 between sets

CROSSFIT
Build to a heavy set of 3 push presses
 
For Time:
50-30-20 Thrusters 30/20kg
Pull-ups

CROSSFIT BASICS
Build to a heavy set of 3 push presses
 
For Time:
50-30-20 Thrusters 20/15kg
Jumping Pull-ups

POST WORKOUT
Accumulate
1:00 Alternating Scorpion Stretch
1:00 Couch Stretch / Leg

CFP+ PERFORMANCE
4 Sets For Load:
10 Deadlifts (60%)

CROSSFIT
2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups

One partner works while one rests

CROSSFIT BASICS
2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
 
One partner works while one rests

POST WORKOUT
Accumulate:
50 Alternating Arm-Leg Lifts in Plank 
2:00 Knee Tuck Hold Bar Hang

​CROSSFIT
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
 
9 Sets For Load:
Back Squat 
10-5-3-1-1-1-3-5-10

CROSSFIT BASICS
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
 
9 Sets For Load:
Back Squat 
10-5-3-1-1-1-3-5-10

POST WORKOUT
2 Sets 
:30 Couch Stretch / Side 
:30 Pigeon Stretch / Side

CFP+ PERFORMANCE
Stamina
3 Sets:
50 Unbroken Wall Balls 
Rest as needed between sets

CROSSFIT
3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts 85/65kg
Rest 2:00 between rounds
 
- Time Cap = 30:00

CROSSFIT BASICS
3 Rounds For Time:
600m Run
25 Sit-ups
15 Deadlifts 35/25kg
Rest 2:00 between rounds

POST WORKOUT
2 Sets 
:30 Cat Cow Stretch
:30 Standing Hamstring Stretch / Side
:30 Groin Stretch / Side

CFP+ PERFORMANCE
Stamina
3 Rounds For Distance: 
:30 Row Slow 
2:00 Row Fast 
1:00 Row Slow 
:30 Row Fast
Rest 3:00

​CROSSFIT
EMOM 12:
Minute 1 | 5 Box Step-offs 
Minute 2 | 5 Box Jumps For Height 
Minute 3 | 5 Box Jumps From Seated
 
3 Rounds For Time:
25 DB Push Jerks 22.5/15kg 
50 Double Unders
25 Weighted Step-ups 
50 Double Unders

CROSSFIT BASICS
EMOM 12:
Minute 1 | 5 Box Step-offs 
Minute 2 | 5 Box Jumps For Height 
Minute 3 | 5 Box Jumps From Seated
 
3 Rounds For Time:
20 DB Push Jerks  
60 Single Unders 
20 Step-ups 
60 Single Unders

POST WORKOUT
Accumulate
1:00 Foam Roll Quads
1:00 Foam Roll Lower Back
1:00 Foam Roll Calves

CFP+ PERFORMANCE
Skill
3 Sets:
1:00 Pike Hold
Rest 1:00 
:30 Wall Facing Handstand Hold
Accumulate:
100 Shoulder Taps in Plank

CROSSFIT
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch
 
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches 40/30kg 
9 Burpees

CROSSFIT BASICS
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch
 
3 Rounds For Time:
10/6 Calorie Bike
12 Power Snatches 20/15kg
9 Burpees

POST WORKOUT
2 Sets
1:00 Alternating Scorpion Stretch
1:00 Sit & Reach

CFP+ PERFORMANCE
5 Sets For Load:
1 Strict press @ 70%

1 Set For Reps:
1:00 Max Unbroken Strict Press (75%)

CROSSFIT
Build to a heavy single power clean
 
10min AMRAP:
5 Power Cleans 90/65kg 
10 Toes-to-Bar

CROSSFIT BASICS
Build to a heavy single power clean
 
10min AMRAP:
5 Power Cleans 35/25kg 
10 Hanging Knee Raises
 
POST WORKOUT
Accumulate:
3:00 Weighted Hollow Hold 
 

CROSSFIT
3 Sets:
15 DB Bent Over Rows / Arm 
15 Seated Leg Raise Over DB
 
20min AMRAP:
20/15 Calorie Row
15 Ring Dips 
10 DB Turkish Get-ups 22.5/15kg

CROSSFIT BASICS
3 Sets:
15 DB Bent Over Rows / Arm 
15 Seated Leg Raise Over DB
 
20min AMRAP:
10/6 Calorie Row
15 Leg-Assisted Ring Dips
10 DB Turkish Get-ups 12/8kg

POST WORKOUT
3 Sets:
:30 Standing Hamstring Stretch / Side 
:30 Quad Stretch / Leg

CFP+ PERFORMANCE
12min EMOM:
12 Burpee box jump overs

CROSSFIT
Accumulate:
25 Weighted Sit-ups 
25 Weighted Good Mornings 
25 Seated Leg Raises 
25 Weighted Good Mornings
 
9 Sets For Load: 
Deadlift 3-2-2-2-1-1-1-1-1

CROSSFIT BASICS
Accumulate:
25 Weighted Sit-ups 
25 Weighted Good Mornings 
25 Seated Leg Raises 
25 Weighted Good Mornings
 
9 Sets For Load: 
Deadlift 6-4-4-4-2-2-2-2-2

POST WORKOUT
3 Sets:
:30 Alternating Figure-4 Stretch 
:30 Couch Stretch / Leg

CFP+ PERFORMANCE
3 Rounds For Distance: 
:30 Run Slow 
1:00 Run Moderate 
:30 Run Fast 
2:00 Run Moderate 
:30 Run Fast
Rest 2:00